Re: How to Improve Sleep Quality As You Age
If you have trouble falling asleep, try taking 1 to 2 milligrams of melatonin (look for the sustained-release tablets) about two hours before bed
Lower doses of melatonin are often difficult to find in retail pharmacies, with the most frequent doses available are 3mg, 5mg, and so-called Maximum dose 10mg.
According to some recent reports there may be issues with quality assurance with melatonin where consistency of dosage and quality of ingredients may be factors.
I have been using melatonin for about three years with fairly consistent success. Until recently, I used a 3mg dose that is sold as a "rapid dissolve tablet" but noticed the quality of the tablet varied from bottle to bottle. This past Fall I changed to another manufacturer, whose only available dose was 5mg.
I found the 5mg dose to be as or even slightly more effective than the previous 3mg product, with onset of action being about one hour to 90 minutes.
My own experience is that lower doses are difficult to find and that 5 mg works best for me now. Not sure if this is due to tolerance, however.
As mentioned in another post here on Psychlinks, timing is everything with melatonin.
Steve
Dum spiro spero....While I breathe, I hope
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